For a calorie-conscious snack in your gym bag, start by weighing out a portion, then work out the kcal for that amount: unsalted or made without added oil doesn’t automatically mean low in calories. The Netherlands Nutrition Centre gives general reference values of 154 kcal per 25 g of unsalted cashews and 164 kcal per 25 g of unsalted mixed nuts; these figures don’t apply to every supermarket product. Check the label on the exact product and assess portion size, ingredients and storage instructions separately.
You want to keep eating nuts while being mindful of the energy in your snack. Weighing out a portion and checking the nutritional information for the exact product can help; a product’s appearance or name alone isn’t enough. The Netherlands Nutrition Centre provides general nutritional values per portion, not figures for every branded product.
You want to prepare your snack in advance and take it with you. So check the amount you plan to eat at a time and follow the storage instructions on the pack; the contents of a shop-bought pack aren’t automatically the portion you should take with you. For example, Jumbo lists portion sizes and storage advice for its unroasted nut mix.
You may want to choose between unsalted nuts, unroasted varieties or products made without added oil. These are different product features and don’t, on their own, prove a calorie advantage. Duyvis, for example, describes specific product ranges with these features.
Compare nutritional values for the same quantity. The figures from the Netherlands Nutrition Centre are general references; when buying, use the nutritional information on the pack of the product you’ve chosen.
| What to consider | What should you check? | Who should pay particular attention? |
|---|---|---|
| Energy per portion | Convert the kcal per 100 g to the amount you’ve weighed out. The Netherlands Nutrition Centre gives reference values of 154 kcal per 25 g of unsalted cashews and 164 kcal per 25 g of unsalted mixed nuts. | If you want to limit the energy in your snack, the amount you actually take with you is key; around 31% of consumers say managing calories is their top priority. |
| Taking a portion with you | Check the pack weight in grams, the stated number of portions and the storage instructions. Jumbo lists eight portions in its 200 g pack and recommends storing it in a cool, dry, dark place. | If you want to weigh out a portion in advance and take it with you, a clear plan for portion size and storage can help; around 25% of consumers say taking snacks with them and portioning them out are their top priorities. |
| Ingredients and preparation | Check the ingredients, salt and kcal separately. Duyvis describes its Oven Baked Peanuts Original as made without added oil or fat; this isn’t a calorie comparison with other products. | If you’re specifically looking for unsalted nuts or a particular preparation method, check those features separately from the kcal; around 19% of consumers say ingredients are their top priority. |
| How it fits around your training | Decide whether you’re looking for a snack or planning a meal. The Netherlands Nutrition Centre recommends having a good meal around two to three hours before exercising; this isn’t a prescribed time for every portion of nuts. | If you want to work out how a snack fits around your meals and training, look beyond the kcal alone; around 13% of consumers say when they eat and the role of the snack are their top priorities. |
| Allergens | Check the ingredients and allergen warnings on the exact pack, even if you choose an unsalted or differently prepared product. | If you need to account for a peanut or nut allergy, the product information and warnings on the pack are essential; around 12% of consumers say checking for allergens is their top priority. |
‘Unsalted’ describes the salt content, not the amount of energy. The Netherlands Nutrition Centre gives a general reference value of 164 kcal per 25 g of unsalted mixed nuts.
Work out the kcal for your own portion and assess salt and energy as separate features.
A description of how a product is prepared doesn’t tell you its total energy value. Duyvis describes its Oven Baked Peanuts Original as made without added oil or fat, but that doesn’t prove it has fewer calories than another variety.
Compare kcal per 100 g and per equal-sized portion; check the salt separately.
The Jumbo Unroasted Nut Mix reviewed here contains 200 g and lists eight portions. So the contents of the bag aren’t the same as one weighed-out portion to take with you.
Weigh out the amount you want to take and follow the storage advice on the pack.
Has separate product ranges including unsalted peanuts and oven-baked peanuts.
Offers the AH Notenmix ongezouten product variety.
The product information describes a 200 g mix of unroasted, unsalted walnuts, hazelnuts, cashews and almonds.
The product information describes a 200 g mix of unroasted, unsalted nuts.
The TRADER JOE'S Unsalted Nut Mix described is a blend of almonds, hazelnuts, walnuts and Brazil nuts in a 500 g pack.
Offers PLUS Cashewnoten ongezouten ongebrand in a 200 g pack.
This product selection includes cashews, peanuts, almonds, roasted chestnuts and roasted cashews. Compare the exact product and weigh out the portion you want.
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An option if you want to take cashews with you and weigh out your own portion.
Cashews; Original Flavour; 160 g pack.
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An option if you’re looking for peanuts and want to decide how much to take in your gym bag.
Unsalted peanuts; 250 g pack.
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An option if you want to take a chestnut snack with you; decide for yourself how much is right for you.
Roasted chestnuts; 125 g pack.
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An option if you want to take almonds with you and weigh out a portion.
Raw, unsalted almonds; 200 g pack.
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An option if you’re looking for roasted, unsalted cashews and want to choose your own portion size.
Roasted, unsalted cashews; 200 g pack.
No. A smaller portion doesn’t make the product itself low in calories. According to the European Commission, the ‘low calorie’ nutrition claim for solid foods can only be used when a product contains no more than 40 kcal (170 kJ) per 100 g. So describe the calculated energy in a specific portion without applying that claim to the product.
Multiply the kcal per 100 g by the number of grams you’ve weighed out, then divide by 100. Use the nutritional values for the exact product; the values on a nutrition declaration are averages.
No, you can’t conclude that from the general reference values alone. The Netherlands Nutrition Centre gives values of 154 kcal per 25 g of unsalted cashews and 164 kcal per 25 g of unsalted mixed nuts. This comparison applies to those generic reference products, not every branded variety.
Follow the storage advice on the pack you’ve chosen. For the Jumbo mix reviewed here, the advice is to store it in a cool, dry, dark place; it doesn’t specifically say the nuts need to be chilled. Make sure the way you take them with you is in line with the instructions.
Read the ingredients and allergen warnings on the exact pack. Prepacked products must include allergen information. Since 1 January 2026, the Netherlands Food and Consumer Product Safety Authority (NVWA) has also checked compliance with the rules on warnings about possible cross-contamination during inspections. ‘Unsalted’ or ‘made without oil’ tells you nothing about allergens.
